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C. Fay Training Log

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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/08/17 at 1:20pm
Friday Upper

Warmup: Cuff complex, upper body sled drags, double overhead KB press 2x20, wide pulldown 2x20

ME Overhead Pin Press
barx10
95x10
135x5
165x3
185x2
205x1
215x1
225x1
235x1
245x1

Pin press was supersetted w/pullups 4x4

DB Incline Bench 2x20 supersetted w/face pull 2x20
Finished w/rest pause sets of 100 with DB curl, DB flye, band extensions, DB overhead press and leg curl with ankle weights

Felt better today after a good night of sleep and plenty of food. Closed up the gym and am now just waiting to see how bad this hurricane hits us. If we get a bunch of it, I will be on duty indefinitely dealing with the aftermath and working out will not happen for a while.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/17 at 2:01pm
Thursday Lower

Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, mobility work and BB complex

BB Hip Snatch
95x5
135x3
185x1
205x1

DE Cambered Bar Box Squat
barx10
135x5
225x3
315x5
325x5
335x5
345 2x5

Sumo Chair Deadlift
135x3, 185x3, 225x3, 275 2x3

45 degree hyper w/BB on back 3x10

Finished w/hanging leg raise 2x20 supersetted w/glute bridge 2x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/17 at 2:06pm
Sunday ME Lower

Warmup: Cuff complex, upper body drags, incline DB press 4x20, band pullaparts 4x20

ME Incline Bench
barx20
135x10
185x5
225x3
255x2
275x1
295x1
305x1

Inlclines were supersetted w/squatting v-handle pulldown x20, 3x10

1 arm overhead KB press 50x10, 70x10 supersetted w/CSR 2x8

DB Hammer curl 2x8 supersetted w/incline DB flare extension x20, x12

Finished w/rest pause sets of 100 on DB curl, DB overhead press, DB flye, 1 arm band extension

Im pretty weak overall these days, hopefully i can gradually ramp my strength back up in the off season.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/17 at 6:39am
Tuesday DE Bench

Warmup: Cuff complex, upper body dragging, flat DB bench 2x20, DB pullover 2x20, band flye x30

DE BB Bench
barx20
135x10
185 6x5 close, medium and wide grips

Benching was supersetted w/pullups 3x4

Flat DB Bench 2x20 supersetted w/standing cable row 2x10

Flat DB extension 3x20 supersetted w/face pulls 3x20

Finished w/some mobility work
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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/25/17 at 1:05pm
Thursday Lower

Warmup: 45 degree hyper x20, Rev hyper x20, Standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, hip mobility work, BB complex

2 pause power snatch (pausing at knee and hip)
95x5
135x3
185x1
205x1

DE Box Squat w/cambered bar (counting it as 45lbs)
barx10
135x5
225x5
work sets
315x5
345x5
365x5
385x5
405x5 added belt here

Sumo Chair Deadlift: 135x3, 185x3, 225x3, 275x3, 315x3

45 degree hyper w/BB
barx10
75 2x10

Puked

Finished w/ab circuit

Lately I have been experiencing some nausea at the end of my lower body day, this time around I puked. Its satisfying to do on occasion, to push myself to that point. Squats went up fine but were probably a little slow to be truly dynamic and probably were more repeated effort. I like the sumo pulls on the chair, maybe they will teach me how to sumo raw. The 45 degree hyper with a BB on my back is very difficult, kills the hamstrings and the second set with 75lbs pretty much took me to failure as shocking as that may be, going to try to build on this more.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/25/17 at 1:17pm
Saturday ME Upper

Warmup: Cuff complex, sled drag, DB bench 4x20, band pullapart 4x20

Squatting pulldowns w/v-handle 5x10 (I started these while waiting for people to show and continued them during my ME movement)

ME Close Grip Bench
barx20
135x10
185x5
225x5
275x3
315x1
335x1
355x1

1 arm overhead KB press 70 2x10 supersetted w/CSR 2x8

DB hammer curl 2x8 supersetted w/DB Extension 2x10

Finished w/rest pause sets of 100 with DB curl, DB overhead press, DB flye, 1 arm band extension

Im not too strong right now and gradually trying to build back up without taking stupid risks, 355 went up fine and I could have hit a little more but will just work to that over time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/17 at 1:15pm
Monday DE Bench

Warmup: Cuff complex, upper body sled drags, incline DB press 2x20, DB pullover 2x20, band extensions x100

DE BB Bench
185 2x5 close
195 2x5 medium
205 2x5 wide

Bench was supersetted w/pullups 3x5

Incline DB Bench 2x20 supersetted w/bent shrugs

Incline flare extensions 2x20 supersetted w/DB curl 2x10

Finished w/mobility stuff
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/17 at 1:21pm
Thursday Lower

Warmup: GHR x20, 45 degree hyper x20, Rev hyper x20, Standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, pulldown 3x20, BB complex, mobility stuff

BB Split Hip Snatch
105x5
145x3
195x1
210x1

ME Sumo Deadlift
135x5
225x5
275x3
315x2
365x1
405x1
455x1
495x1
515x1

Sumo Chair Deadlift 315 3x3

Sled drags 3 trips of 200ft

45 degree back raise w/cambered bar (counting bar as 45lbs) 65 3x10 supersetted w/ab wheel 3x10

Finished w/more ab stuff

In the past as a powerlifter I gradually went to pulling sumo to take the pressure off my back. Raw I was always a better conventional puller but with some compressive gear I was able to pull more sumo. Sumo raw on the other hand has been another story and I was never good at raw sumo pulls. I am trying to gradually work them into my training to build some weaknesses and strengthen the hips. I was not expecting much and the plan was to go until form got ugly and 515 is where that happened. My sumo is still much weaker than my conventional but lets hope that by hammering this weak point that things improve all around.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/05/17 at 7:40am
Friday ME Upper

Warmup: Cuff complex, upper body sled drags, mobility work, double overhead KB press 2x20, band pullapart 2x20, rev hyper 2x20

ME Overhead Fat Bar Pin Press
barx10
125x5
165x3
185x2
205x1
225x1
235x1

Pin press was supersetted w/strict bent rows 135 3x10

Finished w/rest pause sets of 100 on the following exercises: dumbell overhead press, db curl, db flye, band row, band extension

I kept the volume low and didnt push too hard today. I was feeling a little worn down.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/05/17 at 7:42am
Monday DE Upper

Warmup: Cuff complex, upper body sled, flat DB bench 2x20, DB pullover 2x20, CSR 2x20, band extension x100, mobility work

DE BB Bench
barx10
135x10
185 2x5 close
205 2x5 medium
225 2x5 wide

Bench was supersetted w/pullups 3x6

Incline DB Bench 2x20 supersetted w/rev hyper shrug

Incline DB flare extension 2x20 supersetted w/DB bent raise 2x20




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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/17 at 12:59pm
Thursday Lower

Warmup: Reverse hyper 2x20, 45 degree hyper x20, GHR x20, Standing abs x20, Pulldowns 3x20, 1 leg squat 2x10, 1 leg deadlift 2x5, mobility work and BB complex

Hip Snatch
105x5
145x3
195x1
210x1

DE Buffalo Bar Box Squat w/average bands (counting bar as 45lbs)
barx10
135x5
225x5
255 5x5

Sumo Chair Deadlift 275 5x3

45 degree hyper w/buffalo bar on back: barx10, 75 2x10, supersetted w/ab wheel 3x12

Finished w/various ab exercises and rev hypers 2x20 to blow up my lower back


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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/17 at 1:08pm
Sunday ME Upper and throws

AM Lifting

Warmup: Cuff complex, upper body sled drags, Incline DB bench 2x20, CSR 2x20, Band extensions x100, mobility work

ME Incline bench w/chain
barx20
135x10
add 40lb chain x5
add 80lb chain x5 (kept this chain from here out)
185x3
205x1
225x1
245x1

Incline was supersetted w/heavy sled rows 5x20

1 arm KB overhead press 53x5, 70x5, 106x5

Finished w/rest pause sets of 100 reps on the following exercises: Incline DB flye, DB curl, DB overhead press, DB flare extension, Neck harness

PM Throws

18lb shot
Toes to trig x6
Standing no reverse x5
Standing w/reverse x5

12 lb stone
Glide x5

56lb weight entry drill x5

28lb weight 
2 turn x6
1 turn x5

22lb hammer
10 wind x2
3 wind and release x3
3 wind throw x6

Lots of work done today. This was my first throw session in a month. I will probably throw once a week through October and then gradually increase volume as the Florida winter season gets closer. On a positive note I didn't feel too rusty which is unusual for me so maybe my patterns are finally getting a little more ingrained. I am trying to throw hammers sans gloves now. I have naturally sweaty palms and the florida humidity doesnt help, so I have 3 different types of tack, hopefully one of them will work out for me to be able to safely throw without worrying about grip or safety.



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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/17 at 8:59am
Tuesday DE Upper

Warmup: Cuff complex, upper body sled drags, incline DB press 2x20, DB pullover 2x20, mobility work.

DE BB Bench w/doubled mini bands
barx20
135 6x5 w/close, medium and wide grips

Bench was supersetted w/weighted pullups: bodyweight x3, +20lb x3, +40lb x3

DB Overhead press 2x20 supersetted w/rev hyper shrug 2x20

1 arm cable extension 2x20 supersetted w/face pull 2x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/17 at 9:07am
Wednesday throws

Walking HH winds 2x10

16lb shot
Standing progression x8
Stand no reverse x5
Stand w/reverse x5
Glide x5

56lb weight entry drill x5

28lb weight
2 turn throw x6
1 turn throw x5

HH 
10 wind drill x2
3 wind and release into ground x3

LH 3 wind throws x6

Nothing special today, gradually getting used to hammer without gloves, each tack I try is significantly different, i need to find the right one.

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Thursday Lower

Warmup: Reverse hyper 2x20, 45 degree hyper x20, GHR x20, Standing abs x20, Pulldowns 4x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20,  mobility work and BB complex

2 Pause Hip Snatch (pause at knee and hip)
105x5
145x3
195x1
210 (strap blew out and I fell backwards and bruised hamstring on weight tree)

Chain Suspended Squat w/SSB (set a few inches below parallel and counting bar as 45lbs)
barx5
135x5
225x3
315x3
365x2
425x1 add belt
475x1
515x1
535x1
(Moved well but form started to break down so stopped here)

Sumo Chair Deadlift 315 5x3

Hanging leg raise 2x10

45 degree hyper w/bar on back: barx10, 85 2x10 supersetted w/ab wheel 2x12

Finished w/rev hypers 2x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/17 at 6:42pm
Saturday ME Bench

Warmup: Cuff complex, upper body sled drags, flat DB press 2x20, rev hyper 2x20, mobility work, 1 arm DB row 3x10, band pullapart 2x20

ME BB Bench w/chain
barx20
135x10
135+80lb chain x5 (kept this amount of chain from here on out)
185x5
225x3
255x2
275x1
295x1
305x1

Overhead DB press 2x20 supersetted w/rev hyper shrugs

Rest pause sets of 100 reps with: DB overhead press, incline flare extension, DB curl, neck harness
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/17 at 6:45pm
Tuesday DE Bench

Warmup: Incline DB bench 2x20, cuff complex, upper body sled drags, band extension x100, DB pullover 2x20

DE BB Bench w/doubled mini bands
135 2x5 close
145 2x5 medium
155 2x5 wide

Benching was supersetted w/pullups with very slow negative 3x3

DB Overhead Press 2x20 supersetted w/band row 2x20

1 arm cable extension 2x10 supersetted w/lateral raise 2x20

Finished w/mobility work

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/17 at 6:49pm
Thursday Lower

Warmup: 

Warmup: 45 degree hyper x20, Rev hyper x20, Standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, hip mobility work, BB complex, pulldowns 3x20, landmine x20

Hip split power snatch
115x5
155x3
195x1
215x1

DE BB Box Squat w/bands
barx10
145x5
235x5
285 5x5

Sumo Speed Deadlift
135x3, 225x3, 275 5x3

Hyperextensions w/band behind neck 3x15 supersetted w/straight leg situps 3x10

Rev hyper 2x20 supersetted w/plate circles 2x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/17 at 6:51pm
Friday ME Upper

Warmup: Cuff complex, sled drags, mobility work, double overhead KB press 2x20, band pullapart 2x20

ME Overhead Pin Press w/chain
barx10
95x5
95+40lb chain x5 (kept this amount of chain throughout)
115x3
135x3
155x2
175x1
195x1
200- miss

Pressing was supersetted w/meadow's row 3x10

Behind the neck BB press w/snatch grip barx20, 65 2x20 supersetted w/rev hyper shrug 2x20

Rest pause sets of 100 with: DB curl, rope extension, incline DB fly, neck harness.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/17 at 6:49am
Monday DE Upper

Warmup: Upper body sled drags, Incline DB bench 2x20, DB pullover 2x20, cuff complex, mobility work

DE BB Bench w/doubled mini bands
barx10
135 2x5 close
155 2x5 medium
175 2x5 wide

Benching was supersetted w/pullups bwt x3, +20lb x3, bwt x7

DB overhead press 2x20 supersetted w/fatman face pull/pullup 2x10

1 arm cable extension 2x20 supersetted w/rear delt raise 2x20

Finished w/prowler 6x100 feet


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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/17 at 6:52am
Wednesday Throws

18lb shot
Standing progression x8
Standing no reverse x5
Standing w/reverse x5
16lb shot
Glide x5

56lb entry drill x5

28lb weight
2 turn x6
1 turn x3

16lb sheaf
Bottoms up x5
Full x5

Shot was ok until I started to glide then it went to shit. Work with 28 was fine for off season throws. Sheaf felt very good considering I have not thrown it since VSG. Cleared an approximately 30ft fence all 5 times with full throw.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/17 at 6:58am
Thursday ME Lower

Warmup: 45 degree hyper x20, Rev hyper x20, GHR x20, Standing abs x20, Landmine x20, 1 leg squat 2x10, 1 leg KB deadlift 2x5, mobility work, BB snatch complex 

BB Hip Snatch
95x5
135x3
155x3
185x1
205x1
215x1

ME Deficit Sumo DL (1" deficit)
225x3
315x3
365x2
405x1
455x1
475x1
505x1

45 degree hypers w/weight vest x15, +40lb chain x12, +60lb chain x10 supersetted w/ab wheel 3x10 with vest

Straight leg situps 2x10 supersetted w/rev hyper 2x20 

Ankle weight leg curl 2x50 supersetted w/band hip abduction x100

I am normally a great deficit puller with a conventional DL but my sumo is not very strong these days and even a 1" deficit made things much harder. I could have pulled more if I was willing to just muscleFFFFF the weight up but I wanted to keep the form consistent so once I felt the form breaking at 505, I called it there. I am really hoping all the sumo work will build up some weaknesses and give me more power in the hips that can translate into big throws.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/03/17 at 5:23am
Tuesday DE Upper

Warmup: Upper body sled drags, Flat DB bench 2x20, DB pullover 2x20, cuff complex, mobility work

DE BB Bench w/doubled mini bands
barx10
135 2x5 close
165 2x5 medium
185 2x5 wide
Benching was supersetted w/pullups bwt 3x6

DB arnold press 2x20 supersetted w/fatman face pull/pullup 2x10

Overhead band extension 2x25 supersetted w/rear delt raise 2x20

Finished w/prowler 6x100 feet

I got food poisoning on saturday night and was violently ill so didn't work out on the weekend. I am  trying to regain my weight and strength at this point.
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Wednesday Throws

Heavy Hammer
Walking winds 2x10 forward/backward
10 wind x2
3 wind and release into ground x3

Light Hammer
2 wind throw x6
3 wind throw x6

56lb weight
Entry drill x5

49lb weight 
2 turn x6
1 turn x3

28lb weight 2 turn x5

16lb sheaf
bottoms up x5
full x8

Hammers felt real nice in my new boots. HWFD was as expected for not throwing it for a while. Sheaf was tempermental but came around after some reps.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/03/17 at 5:30am
Thursday Lower

Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20, wide pulldown 4x20 mobility work and BB complex

BB 2 pause snatch
95x5
135x3
155x3
185x1
205x1
215x1

DE Box Squat w/strong box
barx10
145x5
235 5x5

Sumo Speed Pulls 315 3x3, 365 2x3

45 degree hyper: w/vest x15, vest+30lb x12, vest+ball and 20lb chain x10 
hyper was supersetted w/ab wheel with vest 3x10

Rev hyper 2x20 supersetted w/hanging leg raise 2x10

Rev hyper leg curl 2x10 supersetted w/band hip abduction 2x30
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/17 at 9:43am
Saturday Double Session

AM ME Upper

Warmup: Cuff complex, DB bench 4x20, Upper body sled drags, band pullaparts 4x20, 1 arm row 3x10

ME Incline Bench
barx20
135x10
185x5
205x3
225x2
255x2
275x2

Close Grip Bench 185 2x20

Meadow's row 3x8

Finished w/rest-pause sets of 100 on DB curl, overhead press, flye, band extension, neck harness 

Super weak, the stomach bug really hurt my max strength so I just stayed with doubles. 

PM Throws

HH Walking winds 2x10

18lb shot
standing progression x10
standing w/out reverse x5
standing w/reverse x5
16lb shot glide x5

56lb weight entry drill x5

49lb weight 2 turn throw x3

28lb weight 
2 turn throw x6
1 turn x3

WOB x5

Shot was blah as usual, HWFD felt a little better, LWFD was mediocre. WOB was like riding a bike.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/17 at 9:50am
Monday DE Upper

Warmup: Cuff complex, upper body sled drags, Pushup 2x20, straight arm pulldown 2x20, band extension x100

DE BB Bench w/doubled monster mini bands
barx10
95 2x5 close
115 2x5 medium
135 2x5 wide

Benching was supersetted w/pullups: bwt x3, +20lb x3, drop set 40lbx2, 20lb x2, btw x2

DB Arnold press 2x20 supersetted w/weighted carries

Finished w/drop sets of lateral raise, cable extensions and 6 trips w/prowler.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/17 at 9:53am
Tuesday Throws

HH 
Walking winds 2x10
10 wind drill x2
3 wind and release into ground x3

LH
2 wind x6
3 wind x6

56lb weight entry drill x3

49lb weight
2 turn throw x5
1 turn x3

16lb sheaf 
bottoms up x3
Full x5

Nothing special today, felt rushed now that daylight is at a premium.

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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/17 at 8:58pm
Thursday ME Lower

Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20, wide pulldown 4x20 mobility work and BB complex

BB Split Hip Snatch
95x5
135x3
155x3
185x1
205x1
220x1

ME Zercher Squat off chain w/Zercher harness
145x5
235x3
325x2
375x1
425x1
475x1

Chain suspended GM 145 3x10

Sumo Chair Deadlift 275 5x3

Rev hyper 2x20 supersetted w/band hip abduction 2x30 and rev hyper leg curl 2x10

Finished w/various ab exercises

I tried to set the Chain suspended Zerchers up for as low as possible but there was a point where the bar was resting on my thighs due to using the harness. Afer 2 bicep tears holding the bar on Zerchers is out. The start position was a few inches above parallel as a result. Still a weird, challenging movement. Everything felt decent despite coming down with a nasty cold. Having 2 kids at home I guess im going to have to get used to getting sick more often.
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CharlesFay View Drop Down
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Joined: 5/15/16
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Points: 368
Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/17 at 9:01pm
Friday Throws

HH Walking wind 2x10

18lb shot standing progression x10

16lb shot
No reverse x5
W/reverse x5

56lb weight entry drill x5

49lb weight 2 turn throw x3

28lb weight 
2 turn x6
1 turn x3

WOB x5

Stone work was shit, everything else was ok for being sick.

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